I-revolution ekhanda lami
Ama-Macrobiotics akuyona ukudla, kepha indlela yokuphila nokucabanga, umphumela wayo awufiki ngokushesha, kodwa uhlala kuze kube phakade. Lungisa ukuthi kufanele ushiye iningi lemikhuba yokudla eyakhiwe futhi empeleni ufunde ukudla okusha! Nakuba izwe lama-macrobiotic acebile newadumile langena eminyakeni engama-5-7 edlule, izimiso zayo eziyinhloko zakhiwa kude kakhulu nekhulu le-4 BC. "Ikhishi elithuthukisayo izahlulelo" lisetshenziselwa ngezikhathi ezithile ezisezindlini zaseJapan Zen Buddhist njengendlela yokudla evumela ukuthi ungagcini impilo yakho yomzimba kuphela, kodwa futhi namandla omoya, ngisho nangokwama flavour ukushintsha isimo sakho sengqondo nesithombe sonke sosuku. Kuthuthuka ukuthi uBrad Pitt washiya uGwyneth Paltrow ngesizathu sokuthi ukukhathazeka kwakunzima kakhulu ukugcina izimiso zama-macrobiotics futhi akazange avumele abampofu baphuze amapayipi ne-cola. Kuyinto ehlekisayo, kodwa emva kokubhala ngevidiyo kaGuy Ritchie ukuthi uthando lokwahlukanisa i-yoga nokudla okunomsoco luyisikhathi esivusa isahlukaniso esivela eMadonna, umphakathi womhlaba ngeke kusimangaze! Ama-pluses acacile wefilosofi. Ukulandela izimiso zama-macrobiotics kuyisiqinisekiso sokuthi awusoze uthola amanoni!
I-Cons
Uhlelo ludinga isiyalo futhi luyoba namandla. Awusakwazi ukuphuza ngama-sandwich noma ukwenza amaqebelengwane ukuze ulimaze ngokudla! Ithonya enhlalakahleni. I-Macrobiotics ibuyisa ubuhle futhi ivumela ukusetshenziswa kokudla ukuqeda izinkinga zezempilo ekuqaleni kwesigaba. Ifilosofi iletha abalandeli bayo:
- Impilo engokomzimba nengqondo;
- ukukhuthazela;
- isifiso sokuphila;
- ukulala kahle;
- inkumbulo eqinile;
- ukucaca kwemicabango nezenzo.
Igolide elisho
Ifilosofi yasendulo yamaShayina imise imikhomo emibili eyinhloko - i-Yin neYang, isilisa nowesifazane eqala. Encwadini ethi "Incwadi Yezinguquko" kubhaliwe ukuthi imfihlo yokuvumelana nenjabulo itholakala ekusebenzisaneni kokubili okuphikisanayo nokulingana phakathi kwabo. Abadlali bama-macrobiotics basebenzisa lezi zici futhi bahlukanise ukudla zibe ngamaqembu amabili: amandla e-yin-carrying female, ne-yang - aphethe "umoya wesilisa". UJan - omhlophe, ongaphandle, ojulile. Yin - omnyama, wesifazane, ngaphakathi, ebanzi. Ngakho-ke, uma uhlukumeza imikhiqizo yabesifazane, usengozini yokuhlambalaza, usakaza kabanzi. I-Jan-imikhiqizo igcina umzimba ngethoni, kodwa ungalindeli okuningi ngokweqile kakhulu: okokuqala, inqwaba yamandla wesilisa izoyiphanga isikhumba, izipikili nezinwele, futhi okwesibili, yenza ube nomsindo ongaphezu kwesilinganiso hhayi kuphela ngesikhathi se-PMS - kungani udinga lokhu Injabulo? Ukuze uhlale uncane futhi wesifazane, hlanganisa imikhiqizo ngakho. ukuze i-yin ne-yang amandla emzimbeni ilingana.
m noma f?
Kodwa-ke, okokuqala, kufanelekile ukwenza ikink ekuqondeni kwemikhiqizo ngamandla ongenawo ngalesi sigaba - ukulahlekelwa kwayo kubalwa ngezibonakaliso eziningana. Izimpawu zomzwelo. Hlola usuku lwakho. Zingaki izinto eziwusizo ongayenza ngosuku? Yini ovame ukuyenza ngemva komsebenzi? Uma njalo ufeza izinhlelo zakho, uyazi ngokucacile lokho okufunayo, wazi ukuthi ungabheka kanjani kuqala, futhi ngezinye izikhathi uphinde uhambe ngokufutheka ngokubhekiselele emgomweni wakho; ubusuku obuchithayo ngenkuthalo, futhi uhlezi ku-TV ukhetha ukuphumula okusebenzayo noma ukudansa kuze kufike ngisho nasezinsukwini zamasonto, khona-ke i-Yan-energy iyaqina. Uma uzizwa ukhathele, ngaphambi kokuba uvuke, awuvami ukulwa nezimo, uthanda ukuhamba nokugeleza; ukuvame ukukhala, emsebenzini ungasheshi ukufuna i-adventure, kodwa ezandleni zombhede ozithandayo, khona-ke emzimbeni wakho kuningi lwe-yin-energy. Ukuqhathaniswa kwamandla wesifazane kubhekwa njengesizathu esiyinhloko sokungahambi kahle, ubuvila, ukwesaba ushintsho nokungazimisele ukwenza imizamo yokusebenzisa lokho okukwakhiwe. I-Yin emzimbeni ikuphoqa ukuba uhlehlise ukudla okukuyo ngoMsombuluko, ukulingwa ngamaqebelengwane, kungenangqondo ukukholelwa ukuthi ibhande elimangazayo lizoshintsha indawo yokuzivocavoca okugcwele endaweni yokuzivocavoca, futhi uphuphe ngephutha ukuthi isikhulu esihle sizonithanda wena, esinjalo, esivilaphayo nesifiso sakho. Bheka iqiniso emehlweni: i-good-natured pyshki, ukuphumelela okuyinhloko okuyi-pie okuphekiwe ngempumelelo noma idada ethosiwe ene-apula, abantu abambalwa kakhulu abadinga. Ukusebenza kahle, umsebenzi kanye nesithakazelo ekuphileni kufanele kuphakanyiswe yi-yang ukudla! Izimpawu zomzimba. Uma izintende zakho nezinyawo zakho zivutha kakhulu, ukucindezela kwanda kancane, isikhumba sesibomvu, ulimi olubomvu lumbozwe ngokuphuzi, usho ngokuzwakalayo nangokomzwelo, futhi ebusuku uMorfey uhlangana nokuqwashisa - ukukhanya okukhulu kwamandla kagesi kuyabonakala. Uma izitho zibandayo futhi, njengomthetho, kancane kancane, usho ngokuthula, nangosuku ovame ukuphupha ngalo ukulala, nakuba ubuthongo ebusuku, nje uthinta umcamelo, uyazi: isidumbu sagxotshwa yi-yin-energy yamanje.
Memezela lonke uhlu
Ngaphezu kokudla okunconywa ukuthi kudliwe, i-macrobiotic iphinda ikhiphe ukudla okubukhali be-yin ne-yang - kufanele ixoshwe ngokuphelele kusuka epuleti futhi ingaxilwanga! Imikhiqizo ye-Y ebukhali ihlanganisa: wonke amaswidi (kufaka phakathi izithelo ezinezinhlayiyana eziphezulu ze-glycemic kanye nama-dessert e-curd - ngokuphambene nenkolelo evamile, azilethela inzuzo encane, ngoba ama-sweeteners, isitashi kanye nama-preservatives angaphezu kwe-calcium ne-lactobacilli); iziphuzo ze-carbonated ne-sweeteners, zonke izinto ezakhiwe ngamakhemikhali, imikhiqizo ehlungiwe (kufaka itiye nama-dyes, amakhukhi nama-flavour, noma yikuphi ukudla okungavamile okungokwemvelo, ukudla okusemathinini) neminye imifino. Iningi "elinamandla": amazambane, utamatisi nesitshalo seqanda. Ukudla kwama-carbohydrate kudinga amandla amaningi okugaya, ngakho-ke kubangelwa ukuphelelwa amandla kwe-yang nokulala. Okufanayo kuya "hhayi ngesilinganiso semvubelo" imvubelo. Ngakho-ke, uyazi, konke ukubhaka kuzodingeka kukhishwe ekudleni. Njengoba kunjalo, kanye nama-porridges wokulungiselela okusheshayo: abakhiqizi abawusindisi ngoba ushukela, noma ama-preservatives. Yakha ukudla kwe-yang: inyama ebomvu (ikakhulukazi ethosiwe), izinkukhu, amaqanda, zonke izitsha ezibabayo, izinyosi (ngaphandle kwe-tofu), inhlanzi enamafutha ekhishwa ngama-sauces, isobho elibhema, amasobho, ama-pickle. Ukukhishwa kwemikhiqizo ye-yin ne-yang ngokuvamile kuyimbangela yobusuku, ukuzisola ngegama, i-zhora nokudla kokudla okujwayelekile: ngemuva kokudonswa kwamakhakazi wesifazane ofuna ukudla okuncane okubabayo futhi okuphambene nalokho - ukungalingani kwamandla kudala umuzwa ongasiwo wendlala!
Kungaba ...
Isisekelo sokudla komlandeli wama-macrobiotics senziwa ngama-grains aphelele kanye nemifino ekhulile endaweni yokuhlala, ngokuhambisana nenkathi. Ilayisi, ukolweni, ibhali, ukunye okunye okunye okunye, ukuvunwa kwamabele ... ukukhetha kungokwakho! Iphalishi egcwele okusanhlamvu ngumngane wakho omkhulu kunazo zonke kunoma yisiphi isimo: eshisayo futhi enomnandi ngezinongo, ivuse amandla e-yang, kodwa afudumele, aphuzi ubisi futhi anothile izithelo ezomile - athambisa okuphambene, wesifazane, ukuqala. Kodwa khumbula ukuthi ama-macrobiote azinzima kuphela angathembeka okusanhlamvu! Wena njengesiqalo kudingeka ulawule inombolo yakhe, noma uzobangela ukungalingani kwamaminerali emzimbeni. Imifino (kodwa hhayi "amaqanda" amazambane, utamatisi nama-eggplant!) Ungadla nganoma yiluphi uhlobo: othosiwe, obilisiwe, ubhakiwe, futhi cishe ungenakubalwa. Indawo yesithathu kuhlu lwamasheya avunyelwe: izinhlanzi ezinamafutha, izilwane zasolwandle nezitsha ezivela emanzini. Futhi, ungadla amantongomane, imbewu nezithelo, uma uthembisa ukulawula ngokucacile izingxenye. Izithelo ezimbalwa ngosuku nosuku oluncane lwamantongomane izikhathi 2-3 ngesonto lwanele ukugcina ibhalansi evamile yamandla.
Imithetho yokuguqulwa
Ngenxa yokuguquka okungenabuhlungu, ngizofunda iqiniso elilodwa elilodwa: kubalulekile hhayi nje kuphela, kubalulekile nokuthi kanjani. Okokuqala, noma yikuphi ukudla onakho emlonyeni wakho, hlaziya okungenani izikhathi ezingu-50! Ngakho uzofunda ukuzizwa unesizotha ngesikhathi, ukunciphisa ingozi yokudla ngokweqile kanye nokusebenza kwesisu ompofu kuya ku-zero. Futhi lokhu kuzokuvumela ukuba "uhlakaze" umkhiqizo: ngokuhlafuna okuphelele, ukudla okunomsoco nokuwusizo kuzokubonakala kubonakale kuwe, kepha okulimazayo kuzoba kubi kangangokuthi ufuna ukuyiphonsela. Okwesibili, lapho okusanhlamvu kokuqala kukhona isobho esithandwa yizolimo. Lokhu ngeke kuphule ibhalansi yamaminerali futhi kancane kancane ukujwayela ekudleni "okumanzi". Ama-Macrobiote akholelwa ukuthi ngemenyu efanele, iningi lamanzi edingekayo litholwa ngokudla, okusho ukuthi akudingekile ukuphuza amanzi ngemiphongolo: ilayisi abilisiwe, isibonelo, iqukethe 60-70? O amanzi, imifino - 80-90%. Okwesithathu, ukugwema "ukuphula" inyama kancane kancane kuthatha izinhlanzi nezitsha ezivela emanzini. Isibonelo, i-lobio enkulu yesiGeorgiya isibonelo esihle sesidlo seprotheyini ecebile, okuyinto, ngenxa yazo zonke izidakamizwa, ayifuni ukuvimbela umzimba, kodwa, ngokuphambene nalokho, ishisa umlilo wokugaya ukudla. Okwesine, uma ufuna amaswidi, khetha okuthandwa ngu-prunes, izinsuku noma ikhabethe elilindile.
Yenza imenyu
Ukuphazamisa isilinganiso semikhiqizo engenhla, ngaphakathi kohlaka lwe-macrobiotic, kungadalwa izinhlobo eziningi zokudla, okuphakathi kwazo kokubili imifino egcwele imifino futhi engeyona eqinile, efanelekayo ngowesifazane ophumelelayo osebenzayo. Mane nje uhlanganise imikhiqizo oyithandayo, zama izindlela zokupheka kanye - ne-voila! - ngokoqobo ngenyanga uzoqala ukulahlekelwa ibhulukwe zakho ekuhambeni! Isibonelo, enye yezinketho zokudla kwama-macrobiotic nsuku zonke kusuka ku-Madonna yi: Ukudla kwasekuseni: oatmeal emanzini noma ubisi lwe-soy. Isidlo sasemini: irayisi namahloni kanye nenhlanzi, iphekwe ngabashadile. Dinner: tofu ushizi nemifino. Thatha uhlelo lwamandla we-diva ye-armament. Imifino ipheka ngokusho iresiphi yesikhanyiso sesimanje saseJapan uGeorge Osawa - nguyena owathola ama-macrobiotics amaBuddha emphakathini jikelele. Umlobi wencwadi ethi "Macrobiotic Zen" uncoma ukucima imifino embizeni enkulu yensimbi noma isiphuzo - ngakho-ke abalahlekelwa ijusi. Ngaphansi kwepani kunqunywe nge-anyanisi ahlosiwe, ubeke ungqimba omncane wezinqathe ezisikiwe phezulu, bese ungqimba lweklabishi elimibala noma elimhlophe, emva kwezingxenye zezinyosi, ithanga nama-turnips. Izidumbu zinyuka imizuzu engu-30-40 ngaphandle kasawoti! Isitsha esenziwe esilungisiwe samasayunithi ukusuka ku-tofu. Ilungiselelwe ngalendlela elandelayo: 220 g we-ushizi onothile ochibiwe ngamashuuni ayisishiyagalolunye eviniga, 1/4 isipuni sosawoti kamu, i-juice ye-lemon eyodwa ne-spoonful ye-mustard. Ama-Macrobiotics amaqabunga ekhishibishi agxiliwe nawo asetshenzwa ngakusihlwa: i-pearl ibhali ehlanganiswe ngamagqabha amaqabunga noma iphalishi ye-herculean-buckwheat ngezinongo. Imiklabishi iphekwe kuhhavini imizuzu engu-10-15. Ngokufanayo, i-pepper ishicilelwe: izinkomishi ezingu-3 ze-buckwheat abilisiwe ezixutshwe anyanisi oqoshiwe, ama-stalks amabili esilimo esidliwayo esinamagatsha anamanzi kanye nesanqante esikhulu, eshiyiwe. Engeza kule nhlanganisela izinongo ezimbalwa zamagilebhisi angu-11, zigcwalise nge-pepper yesiBulgaria, zihlutshiwe, uzifake epanini, ugcwalise umhluzi oshisayo, uphezulu ngamapayipi angu-4-5 we-pepper omnyama, i-clove ye-garlic kanye ne-leaf leaf. Uma usubilise umhluzi, vula izipelepele zomlilo nezidumbu 30-40 imizuzu ngaphansi kwesembozo. Uma ukudla oku-3 kukuncane kakhulu, kucima ukuhlaselwa kwindlala ngezitsha zokukhanya zemifino ezitshiwe. Ukuqothulwa kweqhaza "labacimi bomlilo" akufanelanga: bayothela kuphela ukudla. Isibonelo, lungisa umnkantsha wemifino ogcwele ama-mushroom. Imifino eyodwa noma emibili emikhulu iyanqamuka, inquma ingxenye ye-pulp nge imbewu bese imisa "izikebhe" eziholela emanzini abilayo imizuzu engu-10-15. I-pulp isusiwe, ugaye, uhlanganise nama-mushroom aphekiwe okhethiwe, ulinganisa u-150 g, othosiwe kalula ngamafutha omifino kanye no-anyanisi kanye ne-parsley. Gcwalisa lokhu "isikebhe" sokugqoka, uwabeke epanini, uthele i-1/4 indebe ye-anyanisi umhluzi bese kuhhavini uze upheke (imizuzu engu-15 yanele). Kwabalimi be-macrobiotic, iresiphi ye-tomato isobho-puree ne-dill inhle. Ama-2 servings, thatha isipuni esingu-1 samafutha omnqumo, i-dill, u-anyanisi ophakathi, obomvu noma ama-shallots, kanye nesanqante eliqoshiwe, uhhafu wekhilimu utamatisi omusha nemifino yemifino (izinkomishi ezingu-2-3). Izidumbu epanini elikhulu, u-anyanisi, izaqathe kanye nedill imizuzu engu-10, bese ufaka utamatisi osikiwe nomhluzi kuwo. Ngokushisa okukhulu ulethe isobho kumathumba, ngemuva kokunciphisa okungenani futhi ubilise elinye imizuzu engu-5-10. Engeza ukudla okuncane kokunwa usawoti - futhi isobho silungile!
Umphumela
Ungacabangi ukuthi abadlali bama-macrobiotics bayaziphika kodwa bayijabulisa! Isitsha sabo somqhele yi-kish (ikhekhe evulekile), efakwe nge-tofu. Ukuze ikhekhe ithathe isipuni esingu-1 samafutha omnqumo, i-clove eqoshiwe ye-garlic, u-anyanisi omncane uthathe ama-cubes, i-pinch yolwandle usawoti, ingilazi yekolweni ehlanziwe nezingilazi ezintathu zamanzi. Hlangisa ihhavini ku-180 ° C. Thela amafutha epanini futhi u-anyanisi othosiwe ngegalikhi, okoliswe usawoti. Uma ufisa, engeza izinongo zakho ozithandayo nemithi - isibonelo, i-rosemary. Ngemuva kwemizuzu engu-5-7, uthele ku-millet epanini bese uyitholela imizuzu embalwa. Bese wengeza amanzi, emva kokubilisa ingxube yehora yama-protomi ekushiseni okuphansi. Ukugcwaliswa, thatha ama-250 g we-tofu, u-2 wezipuni weviniga (mhlawumbe iwayini) namafutha omnqumo, i-anyanisi, ama-clove aqoshiwe amabili, izipuni ezimbili ze-rosemary, i-pinch yolwandle usawoti, ama-300 amagremu ama-mushroom amasha, aqoshiwe, nama-canteens angu-4 nezinkezo ze-soy sauce. I-Tofu, iviniga ne-1 isipuni samafutha omnqumo ku-processor yokudla. I-spoon yesibili yamafutha igubha epanini lokuthosa, bese uphonsa khona u-anyanisi, i-garlic, i-rosemary kanye nosawoti kasawoti. Fry the ingxube kuze anyanisi iba translucent. Engeza ama-mushroom bese uwafisa kuze kube yilapho usithambile. Isizini imifino enomsoco we-soy bese uxuba ne-tofu. I-Millet inhlama isetshenziselwa isidlo sokupheka esiswakanyiswe ngamanzi. Phezulu phezu kwekhekhe ufake ukugcwaliswa kwe-tofu, ufafaze nge isipuni soy sauce bese ubhaka ikhekhe ngesigamu sehora. Isitsha sihlangabezana ngokugcwele nemithetho emibili eyisisekelo ye-macrobiotic cuisine: esiphundu, enempilo, engenabungozi okhalweni!